How to Fix a Flat Butt

A flat butt can be caused by a number of lifestyle factors, including sedentary jobs or activities that require you to sit for extended periods. As you age, your butt may flatten and lose shape due to lower amounts of fat in the buttocks.

You may wish to both get in shape and add shape to your derriere, not only to improve your appearance, but also to enhance your overall well-being. In fact, strong gluteal muscles can help you develop better posture, increase mobility, and avoid injury.

You may even enhance your athletic performance.

Conditions that cause a flat butt

Dormant butt syndrome is a condition that occurs when your gluteal muscles are too weak and your hip flexors are too tight. This means they aren’t working as efficiently as they should.

Often this happens from sitting for too long, sleeping in the fetal position, and repetitive activities. Lack of exercise can also contribute to dormant butt syndrome.

This puts excess pressure and strain on other parts of your body. It can cause pain in your back, hips, and knees, especially when you exercise. This condition may lead to hamstring and knee injuries.

Exercises that work your glute muscles

There are lots of exercises that you can do to get a more rounded, perky butt. Be consistent with your workouts in order to see results. Feel free to modify these exercises and do any variations that suit your individual needs.

Start slowly and gradually build up the intensity and duration of your workouts in order to avoid injury. Here are some exercises to get you started.

1. Squats

To do this:

Stand with your feet hip distance apart with your toes slightly turned out to the side.

Bend your knees to drop your hips back as though you’re sitting into a chair.

Lift back up to standing and engage your glute muscles at the top position.

Continue this movement for one minute.

Then hold the squat position and pulse up and down for 20 seconds.

After this, hold the squat position for 20 seconds.

Repeat this sequence up to 3 times.

Tips:

Gaze straight ahead.

Keep your chest lifted and your spine straight.

Press your knees out to the side when you lower down.

Keep your feet flat on the floor and press into your heels.

Increase the difficulty by holding weights.

gluteal muscles

hips

quadriceps

hamstrings

Muscles worked:

2. Lunge presses

To do this:

Come into a high lunge position with your right leg forward and your left leg back.

Keep your back heel lifted throughout the exercise.

Slowly straighten your right leg to come up to standing.

Engage your muscles at the top.

Use your glute muscles to lower back down into the lunge position.

Continue this movement for one minute.

Then stay in the lunge position and pulse up and down for 15 seconds.

Repeat on the opposite side.

Tips:

Keep your chest lifted.

Press into the heel of your front foot.

Make sure your front knee doesn’t extend past your ankle.

Focus on your front leg throughout the exercise.

Don’t let your back knee touch the ground in the lunge position.

Use dumbbells to increase the intensity.

abdominals

gluteal muscles

quadriceps

hamstrings

Muscles worked:

3. Fire hydrant lifts

To do this:

Come into a tabletop position.

Keep your body stable and still as you lift your right leg at a 90-degree angle away from the body.

Keep your knee bent during the movement.

Slowly lower it back down to the starting position, keeping your knee from touching the floor.

Do 1 to 3 sets of 10 to 18 repetitions on each side.

Tips:

Press evenly into your hands and knees.

Allow your body to be still so that it’s an isolated movement.

Keep your torso straight and your hips level.

Keep a slight bend in your elbows.

To increase the difficulty, extend your leg out straight when it’s lifted.

abdominals

gluteal muscles

back muscles

hamstrings

Muscles worked:

4. Leg lifts

To do this:

Come into a tabletop or plank position.

Extend your right leg straight back and point your toes.

Lower your leg down so it almost touches the floor and then lift it up.